It’s important that you follow all of the anti-aging advice about staying active through the years, but if exercises are not done properly, you could be setting yourself up for problems later on. You’d be surprised at how many people unknowingly make mistakes when they’re working out, like not maintaining the proper form when doing basic exercises or using equipment incorrectly. But that’s why we’re here to help, with anti-aging advice on how to avoid some of the most common fitness mistakes.
Anti-Aging Advice #1: Don’t Slouch or Lean on Equipment
Posture is very important, whether it’s in fitness for older adults or younger ones. When using stationary fitness equipment, like an elliptical, treadmill, or cycle, a lot of people tend to slouch and hunch their shoulders forward. Sitting up straight isn’t just anti-aging advice to help your neck and back, but it’ll actually improve your results. By sitting straight, you’re able to engage more of your core muscles. Also avoid the urge to lean forward and rest your weight on the equipment; letting go might help to burn more calories because it forces your body to work a little harder and engages more of your upper body muscles. In other words, it makes your anti-aging fitness routine even more beneficial.
Anti-Aging Advice #2: Switch Your Workout
A lot of older adults rely on the same anti-aging fitness routine day in and day out, because it’s in their comfort zone and they’re scared to try something different. But by doing this, you’re far less likely to experience continuous progress, because your body will eventually just adapt to the exercise you’re doing. Changing things up every once in a while allows you to work different muscles and gives you a better total-body workout. It’s also good anti-aging advice for sticking to a fitness plan—adding a new element, whether it’s bringing along a friend or trying a new workout, means you’re less likely to get bored. Just be sure to make it a slow transition, especially with fitness for older adults, and don’t be afraid to ask for help.
Anti-Aging Advice #3: Watch Your Plank Posture
Planks are a popular isometric exercise because they work your whole body and can be modified to suit any anti-aging fitness level. However, the mistake a lot of people make when doing a plank is sticking their bum up above their hips and arching their back instead of keeping the whole body parallel to the floor. This incorrect form will strain the hip flexor muscles and damage the joints over time and stops you from engaging those abdominal muscles, since it’s your hips that are doing all the work. Always follow this anti-aging advice when doing a plank: keep your head up so that your chin isn’t dropping to your chest, contract your abs, and try to keep your back straight.
Anti-Aging Advice #34: Include Cardio and Strength Training In Anti-Aging Fitness
You should never rely just on cardio or strength training; your anti-aging fitness routine should always include both. Cardio and aerobic exercises are important because they get your heart rate up, boost circulation and metabolism, and burn calories. However, weight training is equally important, especially in fitness for older adults, because as research has shown, it increases bone density and muscle mass, improves balance, burns calories (more than you’d think actually), and even improves cognitive function. The best anti-aging advice is to incorporate both cardio and strength training into fitness for both older adults and younger adults alike.
Anti-Aging Advice #5: Post-Workout Stretches
A very common anti-aging fitness mistake is forgetting to stretch during and after your workout. While a warmup at the start of your workout is helpful, a lot of fitness experts don’t recommend doing static stretches before starting a workout, because your muscles are still “cold” and they can get strained or pulled. Plus, research has shown that stretching a muscle before you train it can reduce its strength and weaken performance. That being said, stretching after your workout is important, more so in fitness for older adults, because it reduces soar and stiff muscles later on. Stretches are also good anti-aging advice, because over time, it can lead to improved flexibility and give you a better range of motion, which means your workouts will be even more effective.
Cardiello, J., “Is It Time to Change Your Exercise Routine?” Shape web site; http://www.shape.com/blogs/fit-list-jay-cardiello/it-time-change-your-exercise-routine, last accessed March 31, 2015.
Clark, S., “Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood ciruclation. Learn 5 key benefits of performing cardio right here!” BodyBuilding.com, January 8, 2008; http://www.bodybuilding.com/fun/sclark85.htm.
Fowler, P., “7 Workout Mistakes Setting You Up For Big-Time Hip Pain,” Prevention web site, March 3, 2015; http://www.prevention.com/fitness/workout-mistakes-hurt-your-hips.
Hoehn, L., “10 Mistakes You’re Making On The Elliptical,” Prevention web site, March 2, 2015; http://www.prevention.com/fitness/worst-workout-mistakes-elliptical-trainer-machine.
Obadike, O., “Ask the Ripped Dude: ‘What Are the Best Post-Workout Static Stretches?’” BodyBuilding.com, December 3, 2013; http://www.bodybuilding.com/fun/ask-the-ripped-dude-the-best-post-workout-static-stretches.html.